Download Our nutrition session this month will focus on what foods contain

Join us for the Fitwize
Nutrition Talk on
Friday, July 18th
from 4 to 5 PM!
Our nutrition session this
month will focus on
what foods contain protein
and why we need it in our diet
every day!
Stephanie Mull, MS, RD, CSSD
SMull Nutrition for Fitwize
7.14
Fitwize Newsletter
July 2014
Why Protein is so Important
By Stephanie Mull, MS, RD, CSSD
Protein is a vital nutrient found in a variety of foods, including
both animal and plant sources. It has an important role in the
growth and maintenance of new cells and tissues. This would
include our immune cells, red blood cells, skin, and of course
muscles. Protein is also unique in that it contains the element
nitrogen. Carbohydrates and fats do not contain nitrogen. So
it’s extremely hard to make protein from carbohydrates and
fats because of this. Therefore, it’s important to consume
adequate protein from the diet to ensure your body is able to
maintain its cells and tissues as well as grow new ones.
There are two types of protein that determine how well they can be digested and how complete they
are so that the body can use them right away. They include complete protein and incomplete protein.
Complete protein means it contains all the indispensable (previously known as essential) amino acids.
These indispensable amino acids cannot be made by the body. So we must get them through dietary
sources. Dispensable amino acids (previously known as non-essential) are ones that the body is capable
of making. Complete proteins are typically found in animal sources but can also be found in a few
select plant sources, including soy, quinoa, and hemp seeds. Incomplete proteins do not contain all the
indispensable amino acids. These sources include all other plant foods, including vegetables, starches,
beans, legumes and nuts. If you are vegetarian, particularly vegan, you can meet your protein needs by
consuming a variety of protein sources daily. Food sources do not need to be combined as we used to
previously suggest in order to get the indispensable amino acids (e.g. rice and beans together). Now the
recommendation is to simply consume a variety of protein sources so that at the end of the day, you will
have received all the indispensable amino acids. Complete proteins are considered to have a high
biological availability. In other words, the body can break them down and absorb them really well.
Incomplete proteins have a lower biological availability, which means the body may not be able to utilize
those proteins as well or right away.
In kids, protein is an underutilized nutrient to support growth and development as well as control
appetite. If kids are complaining they are hungry, try to give them a protein-rich snack that will stay
with them for longer than a carbohydrate-rich snack might. Be sure kids have enough protein at every
meal. Portion sizes will vary due to the age and sex of your child but on average, strive for
approximately 2 ounces (a pair of dice or your thumb is approximately 1 ounce). Parents often worry
that they will feed their children too much protein putting them at risk for kidney problems, bone
disease, or dehydration. There is no research to support those concepts. As long as your child is eating
a variety of foods, including lean proteins, healthy fats and complex carbohydrates, at meals and snacks,
then your child should not be at risk for consuming a protein intake that will be detrimental to health.
However if you have any concerns at all, please talk to your doctor and/or dietitian.